1 serving (16 grams) contains 93 calories, 1.4 grams of protein, 9.5 grams of fat, and 0.9 grams of carbohydrates.
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Nutrition Information
Calories |
1484.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 151.6 g | 194% | |
| Saturated Fat | 26.4 g | 132% | |
| Polyunsaturated Fat | 25.9 g | ||
| Cholesterol | 41.0 mg | 13% | |
| Sodium | 2529.3 mg | 109% | |
| Total Carbohydrates | 14.5 g | 5% | |
| Dietary Fiber | 2.6 g | 9% | |
| Sugars | 1.8 g | ||
| protein | 22.0 g | 44% | |
| Vitamin D | 10.2 mcg | 50% | |
| Calcium | 529.9 mg | 40% | |
| Iron | 4.8 mg | 26% | |
| Potassium | 509.4 mg | 10% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Pesto sauce
Pesto sauce is a traditional green Italian sauce originating from Genoa in the Liguria region. It is typically made with fresh basil, pine nuts, garlic, Parmesan cheese, extra virgin olive oil, and salt. This flavorful condiment belongs to Italian cuisine and is commonly used in pasta dishes, as a spread, or to enhance soups and salads. Nutritionally, pesto is high in healthy fats from olive oil and nuts, offering energy-dense calories. It also provides essential micronutrients such as vitamin K from basil, calcium and protein from Parmesan, and vitamin E from olive oil. A tablespoon of pesto contains roughly 80-100 calories, predominantly from fats, making it a flavorful but calorically dense choice that is best consumed in moderation.
Health Benefits
- Rich in heart-healthy monounsaturated fats from olive oil, which can help lower LDL (bad) cholesterol.
- Contains vitamin K from basil, which is essential for proper blood clotting and bone health.
- Provides antioxidants like vitamin E and phenolic compounds, which help reduce oxidative stress and inflammation.
Dietary Considerations
Selection and Storage
Refrigerate homemade or opened pesto in an airtight container for up to 5-7 days. For longer storage, freeze portions and thaw as needed.
Common Questions About Pesto sauce Nutrition
Is pesto sauce high in protein?
Pesto sauce is not particularly high in protein. Most traditional pesto contains around 2-3 grams of protein per 2-tablespoon serving, primarily from the pine nuts and cheese. If you're looking for a higher-protein version, consider adding ingredients like nutritional yeast or extra nuts.
Can I eat pesto sauce on a keto diet?
Yes, pesto sauce is keto-friendly as it is low in carbohydrates. Traditional pesto typically has around 1 gram of net carbs per 2-tablespoon serving, making it a great option for keto diets. However, be mindful of any added sugars in store-bought varieties.
Is pesto sauce healthy to eat regularly?
Pesto sauce can be a healthy addition to your diet as it contains healthy fats from olive oil, pine nuts, and cheese. It is also rich in antioxidants from basil. However, it is high in calories, with approximately 150-200 calories per 2-tablespoon serving, so portion control is important.
How much pesto sauce should I use in a serving?
A common serving size for pesto sauce is 2 tablespoons, which provides about 150-200 calories. This is typically enough to flavor pasta, salads, or as a spread. Adjust portions based on your overall calorie goals and the dish you are preparing.
How does pesto sauce compare to marinara sauce nutritionally?
Pesto sauce is richer in calories and fat compared to marinara sauce due to the olive oil, cheese, and nuts. For instance, a standard marinara sauce may contain around 70-80 calories per 1/2 cup serving versus 150-200 calories per 2 tablespoons of pesto. However, pesto sauce contains more healthy fats and vitamin K from basil and pine nuts.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Pesto sauce DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Dietary Guidelines for Americans 2020-2025: Healthy Eating PatternsU.S. Department of Health and Human Services (HHS) and USDAHighlights pesto sauce as part of recommended healthy fat sources in Mediterranean-style diets within the guidelines.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
